CROSSFIT
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
(partition anyhow)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Seated Lateral Raise
(alternate rounds with a partner)
Bench Press
5×5 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Barbel Bent Row
5×5 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises.
8 Wide Grip Machine Shoulder Press
8 Neutral Grip Machine Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Cable Curl
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Push Press + Push Jerk + Jerk
60% 1+1+1
65% 2(1+1+1)
70% 3(1+1+1)
Bench Press
70% 1×6
75% 1×4
80% 4×4
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
(partition anyhow)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
100% 3×3
Back Squat
75% 1×3
80% 1×3
85% 3×2
Nautilus Ab
Choose a weight that you can do for 30 reps.
Do as many reps as you can without stopping.
Once you can cmplete 50 reps. Increase weight.
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POWERBUILDING
Cycle 3/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 3×4
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Standing Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Cable Biceps Curl
3×12
Concentration Curl
2xAMRAP
“One extends one’s limits only by exceeding them.”
~M. Scott Peck
